Bad for sleeping without getting used: deep immersion in the world of natural sleep support
Sleep disorders are a global problem affecting millions of people. Insomnia, anxious sleep, difficulties with falling asleep are only some manifestations of this common ailment. Traditional sleeping pills often have serious side effects, including addiction, which makes the search for safe and effective alternatives to a priority task. Bades (biologically active additives) for sleeping that are not addictive offer a promising solution using the strength of natural ingredients to improve the quality of sleep and promote a healthy sleep regime. This extensive review is devoted to the world of these additives, exploring their composition, action mechanisms, scientific support and optimal use strategies.
I. Understanding sleep mechanisms: the basis for choosing additives
Before plunging into the world of dietary supplements for sleeping, it is important to understand the complex mechanisms that regulate our dream. Circat rhythms, internal biological clocks, control the cycle of sleep and wakefulness, synchronizing it with a 24-hour day/night cycle. These rhythms are influenced by environmental factors, such as light, as well as internal hormonal processes. Several neurotransmitters and hormones play a key role in sleep regulation:
- Melatonin: The hormone produced by the pineal gland signals the body about the occurrence of darkness and prepares it for bed. It helps to reduce the time of falling asleep and improve sleep quality.
- Gamk (gamma-aminobral acid): The main brake neurotransmitter in the central nervous system. The GABA reduces nervous activity, contributing to relaxation and sleep.
- Serotonin: Neurotransmitter, who plays a role in regulating mood, sleep and appetite. He is the predecessor of melatonin.
- Cortisol: The stress hormone, which usually reaches a peak in the morning, contributing to awakening. An increased level of cortisol in the evening can disturb a dream.
The imbalance in these neurotransmitters and hormones can lead to sleep disturbances. Dietary dietary supplements without getting used to the restoration of this balance in a natural way, contributing to a healthy and calm sleep.
II. Key ingredients in dietary dietary supplements without getting used to: detailed review
The market for sleeping offers a wide range of products containing various ingredients. To make a conscious choice, it is important to understand the properties and scientific support of each of them.
A. Melatonin:
As already mentioned, Melatonin is a key hormone in sleep regulation. Melatonin additives can be effective for:
- Reducing time of falling asleep: It is especially useful for people with circus rhythm, such as working in shifts or traveling through time zones.
- Improving the quality of sleep: It can help reduce the number of night awakenings and increase the total duration of sleep.
- Jetela relief: Helps synchronize circus rhythms after travel.
Scientific support: Numerous studies confirm the effectiveness of melatonin to improve sleep. The meta-analysis showed that melatonin significantly reduces the time of falling asleep and increases the total duration of sleep in people with insomnia.
Dosage: It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. Usually the dose varies from 0.5 to 5 mg. It is important to consult a doctor to determine the optimal dosage.
Side effects: Melatonin is usually considered safe, but can cause side effects, such as drowsiness, headache, dizziness and nausea.
B. Magn:
Magnesium is an indispensable mineral involved in more than 300 enzymatic reactions in the body, including the regulation of the nervous system and muscle function. Magnesium deficiency is associated with insomnia, anxiety and muscle spasms that can break sleep. Magnesium contributes to sleep, improving the function of the GABA.
Types of magnesium: Different forms of magnesium have different bioavailability. Some of the most common forms include:
- Magnesium glycinate: It is well absorbed and gently affects the stomach.
- Magnesium citrate: It has a laxative effect, so it should be used with caution.
- Magnesium tronate: Penetrates through a hematoencephalic barrier and can improve cognitive functions.
- Magnesium oxide: It is poorly absorbed and not recommended to improve sleep.
Scientific support: Studies show that magnesium supplements can improve the quality of sleep, especially in people with magnesium deficiency.
Dosage: It is usually recommended a dose of 200-400 mg before bedtime.
Side effects: High doses of magnesium can cause diarrhea and stomach disorder.
C. Valerian:
Valerian is a medicinal plant that has been used for centuries to treat insomnia and anxiety. It is believed that Valerian increases the level of the GABA in the brain, contributing to relaxation and sleep.
Scientific support: Some studies have shown that valerian can improve sleep quality and reduce falling asleep. However, the results of the studies are contradictory, and additional studies are needed.
Dosage: Usually a dose of 400-900 mg of valerian extract is recommended before going to bed.
Side effects: Valerian is usually considered safe, but can cause side effects, such as drowsiness, headache and stomach disorder.
D. Chamomile:
Chamomile is a popular medicinal plant, known for its soothing and relaxing properties. It contains an Apigenin, an antioxidant that binds to the gamut receptors in the brain, contributing to relaxation and sleep.
Scientific support: Studies have shown that chamomile can improve sleep quality and reduce anxiety symptoms.
Chamomile forms: Chamomile can be consumed in the form of tea, extract or capsules.
Dosage: It is usually recommended to drink a cup of chamomile tea before bedtime or take 400-800 mg of chamomile extract.
Side effects: Chamomile is usually considered safe, but some people can cause allergic reactions.
E. L-thein:
L-theanine is an amino acid contained in tea, which has soothing and relaxing properties. It helps to increase the level of GABA, serotonin and dopamine in the brain, improving the mood and reducing anxiety.
Scientific support: Studies have shown that L-theanine can improve sleep quality, reduce stress and improve cognitive functions.
Dosage: It is usually recommended a dose of 100-200 mg before bedtime.
Side effects: L-theanine is usually considered safe and does not cause serious side effects.
F. Triptophan:
Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. He plays a role in regulating mood, sleep and appetite.
Scientific support: Studies have shown that tripophanes can improve sleep quality and reduce depression symptoms.
Dosage: It is usually recommended a dose of 500-1000 mg before bedtime.
Side effects: Triptophanes can cause side effects, such as nausea, dizziness and drowsiness.
G. Passiflora (passion):
Passiflora is a medicinal plant that is traditionally used to treat anxiety and insomnia. It is believed that it increases the level of the GABA in the brain.
Scientific support: Some studies have shown that passiflora can improve sleep quality and reduce anxiety symptoms.
Dosage: Usually, a dose of 300-400 mg of passiflora extract is recommended before bedtime.
Side effects: Passiflora is usually considered safe, but can cause side effects, such as drowsiness, dizziness and stomach disorder.
H. Gabalergin (GABA):
Gabaallergin is a patented ingredient, which is an enzyme Lactobacillus Paracasei CBA G7, designed to support healthy sleep. It contains metabolites that can interact with GABA receptors.
Scientific support: Studies show that the gabaallergin can improve the quality of sleep, reduce the time of falling asleep and increase the total duration of sleep.
Dosage: Follow the manufacturer’s instructions.
Side effects: As a rule, it is considered safe, but can cause individual reactions.
I. Other ingredients:
In addition to the aforementioned ingredients, some dietary supplements may contain other natural substances, such as:
- Lemon balm: It has soothing and relaxing properties.
- Hops: It can contribute to sleep and reduce the alarm.
- 5-HTP (5-hydroxyryptophan): The predecessor of serotonin.
It is important to take into account all the ingredients in the bad and check the availability of possible interactions with other medicines or additives.
III. How to choose the right dietary supplement for sleeping: Practical recommendations
The choice of a suitable diet for sleeping can be a difficult task, given the wide range of available products. Here are a few practical recommendations that will help you make a conscious choice:
- Determine the cause of sleep disturbance: Before starting to take dietary supplements, it is important to understand the cause of your sleep problems. Insomnia can be caused by stress, anxiety, depression, circus rhythm, medical conditions or side effects of drugs. If you have suspicions of a serious disease, be sure to consult a doctor.
- Consult a doctor or a qualified specialist: Before you start taking any new additives, especially if you take medicines or have any diseases, you need to consult a doctor or a qualified specialist. They can help you determine the cause of your sleep problems and recommend the most suitable dietary supplement and dosage.
- Pay attention to the composition of the product: Carefully study the composition of the product and make sure that it contains the ingredients that, as you know, contribute to sleep and relaxation. Make sure that the exact dosages of each ingredient are indicated.
- Choose products from reliable manufacturers: Choose products from well -known and reliable manufacturers who comply with quality standards and undergo independent tests. Look for products certified by third -party organizations such as NSF International or USP.
- Start with a low dose: Start with a low dose of dietary supplement and gradually increase it if necessary. It is important to observe the reaction of your body and adjust the dosage in accordance with it.
- Be patient: Do not expect instant results. Dadam for sleep may take some time to show their effect. Be patient and continue to take dietary supplement for several weeks to evaluate its effectiveness.
- Pay attention to side effects: If you experience any side effects, stop taking a dietary supplement and consult a doctor.
- Consider the possibility of combining dietary supplements: In some cases, the combination of several dietary supplements can be more effective than taking one dietary supplement. For example, you can combine melatonin with magnesium or L-theanine. However, it is important to consult a doctor before combining dietary supplements.
- Make changes to the lifestyle: Dietary dietary supplements are most effective in combination with changes in lifestyle, such as regular sleep mode, relaxing rituals before bedtime, avoiding caffeine and alcohol before bedtime, regular physical exercises and stress management.
- Keeping a sleep diary: Keeping a sleep diary can help track the quality of your sleep and determine the factors that can affect your dream. Write down the time of falling asleep, the time of awakening, the number of night awakenings, the quality of sleep and any other factors that can be associated with sleep.
IV. Risks and warnings: when should you avoid dietary supplements for sleeping
Although dietary supplements for sleeping without getting used to are usually considered safe, it is important to know about potential risks and warnings:
- Interaction with drugs: Bades can interact with medicines, so it is important to consult a doctor before taking any new additives, especially if you take medicines.
- Side effects: Bades can cause side effects, such as drowsiness, headache, stomach disorder and allergic reactions.
- Pregnancy and breastfeeding: The safety of many dietary supplements for sleeping during pregnancy and breastfeeding has not been established. Pregnant and nursing women should avoid taking dietary supplements for sleeping, if this is not recommended by a doctor.
- Childhood: Dad for sleeping is not recommended for children if this is not recommended by a doctor.
- Chronic diseases: People with chronic diseases such as liver, kidneys or heart diseases should consult a doctor before taking dietary supplements for sleeping.
- Operations: Stop taking dietary supplements for sleeping at least two weeks before the planned operation, as they can influence anesthesia and other drugs.
- Do not replace the treatment: Dietary dietary supplements should not be used as a replacement for the treatment of serious sleep disorders. If you have serious sleep problems, consult a doctor for diagnosis and treatment.
- Quality product: Not all dietary supplements are the same in quality. Choose products from reliable manufacturers who comply with quality standards and undergo independent tests.
V. Strategies for improving sleep hygiene: integrated approach
Dietary dietary supplements can be a useful addition to a strategy for improving sleep, but they are not a replacement for a healthy lifestyle and good sleep hygiene. Here are some tips to improve sleep hygiene:
- Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing ritual before bedtime: An hour before bedtime, do relaxing activities, such as reading, a warm bath or meditation.
- Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Regularly engage in physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training before bedtime.
- Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
- Manage stress: Stress can disrupt sleep. Find stress control methods such as meditation, yoga or deep breathing.
- Avoid daytime sleep: If you need to sleep during the day, limit sleep time up to 30 minutes and do not sleep in the afternoon.
- Limit fluid intake before bedtime: This can reduce the number of night awakenings to visit the toilet.
- Spend time in the fresh air: The impact of natural light during the day can help regulate circus rhythms.
VI. Future of research in the field of dietary supplements for sleeping: promising directions
Studies in the field of dietary supplements for sleeping continue to develop, and new promising areas appear:
- Studying the influence of microbioma on sleep: Microbias, the totality of microorganisms living in our intestines can play a role in the regulation of sleep. Studies show that certain probiotics can improve sleep quality.
- Development of personalized approaches: Given the individual characteristics of the body, genetic factors and causes of sleep disturbance, the development of personalized approaches to the choice and dosage of dietary supplements can significantly increase their effectiveness.
- Research of new ingredients: The search for new natural ingredients is constantly being conducted that can contribute to sleep and relaxation. For example, the properties of cannabidiol (KBD) and its influence on sleep are studied.
- Combining dietary supplements and other treatment methods: Studying the effectiveness of combining dietary supplements with other treatment methods, such as cognitive-behavioral therapy for insomnia (KPT-B), can lead to more effective strategies for the treatment of sleep disorders.
- Using technology: The development of applications and devices that monitor sleep and provide personalized recommendations for improving sleep hygiene and the choice of dietary supplements can contribute to more conscious and effective sleeping.
VII. Conclusion (as if it were necessary)
Dietary dietary supplements without getting used to offer a promising alternative to traditional sleeping pills, using the strength of natural ingredients to improve the quality of sleep and promote a healthy sleep regime. Understanding the mechanisms of sleep, the properties of various ingredients and risks associated with their use allows you to make a conscious choice. In combination with changes in lifestyle and good sleep hygiene, dietary supplements can become a valuable tool to achieve a calm and restoring sleep. However, as in the case of any additives, it is important to consult a doctor in order to determine the most suitable approach and avoid potential interactions or side effects. Future studies in the field of dietary supplements for sleep promise even more promising areas that can lead to the development of more effective and personalized strategies for the treatment of sleep disorders.